H is for Herbs, Culinary Herbs

Simple, Practical, Science-Based Tips for a Long Healthy Life

Beyond parsley, sage, rosemary, and thyme (apologies to my favorite Simon & Garfunkel album) there is a world of herbs to get to know and use in cooking. I admit, I am a novice, so I took an herb class at our local botanical garden as a birthday gift to myself. Led by a chef, caterer, and a true farmer’s daughter along with and the owner, operator of Farm 328 in Martin, Georgia, the class was informative and a delight for the senses.

Abby, from Farm 328, brought several herbs for tasting and gave some tips on using them in ways that I had not thought about. She also introduced us to some less common herbs.  That got me thinking of ways to use my deck herb garden to grow a few different herbs.

One herb that I was unfamiliar with is sorrel. Red veined sorrel is valued for its brightly colored leaves with dark red veins. The young, tender leaves are great in a salad lettuce mix by adding texture and color. As the leaves mature, they are tougher so sauté them like spinach. Sorrel is also useful as a border plant because of its visual interest.

I like horseradish but never thought to grow my own. I thought it only came in jar from the grocery store. Horseradish is part of the mustard family and is perennial, meaning it comes back every year. The taproot grows under dark green leaves, and it spreads rapidly, so I am growing it in a pot. It grows best in full sun and can be harvested in the late fall by pulling up the root (it grows like carrots), cleaning it, and cutting it into small pieces to store in the fridge for future use. Grating it helps to release the chemical compounds in the root that give it a pungent flavor and aroma. I will let you know how it tastes when I harvest it.

I think of bay leaves as the crumbly, brown leaves that come in jars (probably stored in my spice cabinet for way too long) but the leaves come from the Bay Laurel, a hardy evergreen, native to the Mediterranean. Most of us probably use a couple of bay leaves dropped into soups or stews. Use dried leaves at the beginning of cooking but always remove them at the end of cooking as they should not be eaten. But the bay laurel leaves have other uses…. they were used to crown Olympic champions as a symbol of honor and achievement.

Thyme is a common herb used in many dishes, but have you ever tried growing lime thyme or lemon thyme? It has the same sweet, earthly flavor as thyme but with a hint of citrus. Try growing thyme in pots because it spreads and takes over the garden (like oregano does!)

Rosemary is another hardy herb that can be grown into a large bush. It is one of my favorite herbs; use the whole stalk as a BBQ brush to slather sauce on grilled fish or sprinkle it into salt to make rosemary salt to season egg dishes and roasted veggies (we made a small jar of it during the class I love using it), Here is another of my favorite ways to use rosemary (adapted from Air Fryer Cookbook for Dummies by my dietitian friends Wendy Jo Peterson and Liz Shaw)

Rosemary Air-Fryer Potatoes

Wash 1-pound of baby red and yellow potatoes and pat dry with a dish towel. In a bowl, sprinkle potatoes with a drizzle of olive oil and crushed dried rosemary (use as much or as little as you like). Sprinkle with Kosher salt and place in air fryer basket at 390 degrees for 5 minutes. Shake basket and cook at 5-minute intervals until potatoes are done to your liking.

“Herbs elevate the palate,” said The Farmer’s Daughter, and she encouraged us to try different herbs and shared creative ways to use them, as mentioned in the tips below.

What It Means For You

• When using fresh herbs, add them towards the end of cooking to preserve their color and flavor.
• Using herbs imparts flavor without adding salt so they are a great choice for those reducing sodium intake. Herbs are also loaded with plant compounds with antioxidant properties.
• Start a small herb garden and grow what you like. My herb garden always has bail, Thai basil, thyme, garlic chives, and rosemary.
• When drying herbs, spread them out on a sheet pan set the oven to a very low temperature (180 degrees) and use a wooden spoon to prop open the oven door. Dry completely to prevent mold. Store in glass jars with labels.
• Be inventive, try lemon-thyme and chives to elevate a grilled cheese sandwich, toss fresh basil in a fruit salad, and add chopped thyme or mint leaves into muffins.
• Make your own salad dressing with 3 parts olive oil and1 part vinegar. Add herbs to flavor. Basil, chives, dill, ginger, lemon balm, oregano, and parsley work well.
• Don’t overwater herbs, they can take the heat. And don’t let them “bolt” or go to flower. When herbs flower, the energy goes into the flower and the leaves aren’t as tasty.

Our next post explores a topic in the headlines: Bisphenol A (PBA) and the health risks associated with it and steps to reduce exposure to this compound.

Dr. Chris Rosenbloom and Dr. Bob Murray, co-authors of Food & Fitness After 50, use their expertise and education in nutrition and exercise to translate science into easy-to-digest bites to inform and enlighten readers on all things healthy aging. Chris, a nutrition professor emerita, a registered dietitian, and a gerontologist, and Bob, an exercise physiologist, researcher, and hydration expert, believe it is never too late to eat well, move well, and be well.